Sps451 t6 resistance training

FIRHAD SPS451/FSR UiTM
RESISTANCE
TRAINING
“Go Hard or Go Home”
Courtesy from YM Raja Mohammed Firhad B.
Raja Azidin
Faculty of Sport Science & Recreation
MARA University of Technology (MALAYSIA)

2 Components of Muscle Fitness
• Strength
– Amount of force you can produce with a single
maximal effort of a muscle group
• Muscular Endurance
– The capacity of the skeletal muscles or group of
muscles to continue contracting over a long period
of time

Factors Influencing Strength &
Muscular Endurance
• Fiber Type
• Size of Muscles
• Angle of a Joint
• Gender
• Age

Benefits of Resistance Training
• Increase muscle mass
• Increase strength & power
• Contributes to the maintenance of functional abilities
• Prevents osteoporosis, sarcopenia
• Prevent lower-back pain, and other disabilities.
• Increase insulin resistance,
• Increase resting metabolic rate,
• Increase glucose metabolism,
• Reduce blood pressure,
• Reduce body fat
• Increase gastrointestinal transit time
• And heaps more!

RT Methods
• Isotonic Exercise
– Dynamic strength
– Eccentric & concentric component
• Isometric Exercise
– Static strength
– Muscle remains the same length during contraction
• Isokinetic Exercises
– Exercises that regulate movement velocity &
resistance

FW vs Machines
Advantages of FW
• One size fits all
• Variation of exercise
• Muscular balance
• Joint stability
• Multijoint movement

FW vs Machines
Advantages of Weight Machines
• Isolating muscle
• For injured athletes
• Easy to learn
• Safety

Indirect 1RM
1 RM = [(0.03) x (no of reps) x
(weight lifted) + weight lifted
e.g., 5 reps of 200lb
1 RM = [(0.03) x (5) x (200) + 200
= 230 lb

Designing a
RT program
(NSCA, 2000)

Resistance Training Program
Design Variables
• Need Analysis
• Exercise Selection
• Training Frequency
• Exercise Order
• Training Load & Reps
• Volume
• Rest Periods

Step 1: Need Analysis
Evaluation of the Sport
• Movement Analysis
– Body & limb movement patterns & muscular
involvement
• Physiological Analysis
– Strength, power, hypertrophy, muscular endurance
• Injury Analysis
– Common joint & muscle injury sites and causative
factors

Step 1: Need Analysis
Assessment of the Athlete
• Training status
– Beginner, Intermediate or advance
– Type of training program
– Length of recent regular participation in previous
training program
– Level of intensity in previous training program
– Degree of exercise technique experience
• Physical Testing & Evaluation
• Primary Resistance Training Goal

Step 2: Exercise Selection
• Exercise Type
– Core (large muscle, multi joint exercise) and
Assistance Exercises (small muscle, single joint
exercise)
• Movement Analysis
• Availability of Resistance Training
Equipment

Step 3: Training Frequency
Resistance Training Frequency Based on
Training Status
Status Sessions/week
Beginner 2-3
Intermediate 3-4
Advanced 4-7

Step 4: Exercise Order
• Power, Other Core, then Assistance
Exercise
• Upper and Lower Body Exercises
(Alternated)
• “Push” and “Pull” Exercises (Alternated)

Supersets & Compound Sets
• Supersets
– Involves two exercises that stress two opposing
muscles or muscle areas (e.g., agonist and
antagonist)
– E.g., 10 reps biceps curl, 10 triceps pull down
• Compound Sets
– Involves sequentially performing two different
exercises for the same muscle group.
– E.g., 10 reps DB bench press, 10 reps incline
press
NSCA, 2000

Step 5: Training Load & Repetitions
Load & Reps Assignments Based on the
Training Goal
Goal Load (%1RM) Repetitions
Strength > 85 < 6
Power 75 – 90 1-5
Hypertrophy 67 – 85 6 – 12
Muscular End < 67 > 12

Step 6: Volume
• Volume – total amount of weight lifted
in a training session
Goal Reps Sets
Strength < 6 2 - 6
Power 1-5 3 – 5
Hypertrophy 6 – 12 3 – 6
Muscular End > 12 2 - 3

Single VS Multiple Set

Step 7: Rest Periods
Rest Periods Length Assignments Based
on the Training Goal
Goal Rest Period
(min)
Strength 2 – 5
Power 2 – 5
Hypertrophy 30s – 1.5
Muscular End < 30s

Exercise Variations
• Why?
– to prevent boredom associated with doing the same
things workout after workout.
– to avoid or delay reaching a plateau in workout
performance and, subsequently, training results.
• Methods?
– boosting the intensity of your workouts.
– You can also cross train and perform different activities
to provide your body with a new challenge.
– Changing the exercise sequence.
– Another option for adding variety to RT workouts is to
replace some or all of the exercises in your workout
routine (e.g., substitute a dumbbell pectoral fly exercise
on a stability ball for your typical barbell bench press
exercise).

Is it Possible to Selectively Train
Your Lower Abdominal Muscles?
• No, based on electromyographic (EMG) activity recorded
during the performance of various abdominal exercises
(e.g., crunches, reverse curls, leg lifts), individuals
generally appear unable to differentially recruit the
"upper" and "lower" abdominal muscles.
• EMG data suggest that the upper and lower rectus abs
act as a continuous sheath (i.e., one large muscle
group). Contributing to the confusion is the fact that
during certain abdominal exercises (e.g., leg lifts or other
"hip flexor" exercises), individuals experience localized
muscle fatigue and discomfort in the lower abdominal
region. This situation occurs because the primary muscle
used in hip flexion, the iliopsoas, originates deep below
the lower portion of the rectus abdominus.

RT Guidelines
For Healthy Adults

Resistance Training Guidelines
• Choose a mode of exercise (free weights, band or
machine) that is comfortable throughout the full pain
free ROM
• Perform 8 to 10 separate exercise that train the major
muscle group (arms, shoulders, chest, abdomen, back,
hips and legs)
• Relatively time-efficient manner – program lasting
longer than 1 hour per session are associated with a
higher dropouts rates
• Perform 1 set of each exercise to the point of
volitional fatigue
(ACSM GETP, 2006)

• Choose range of reps between 3 and 20 (e.g., 3 to 5, 8
to 10, 12 to 15) and moderate tempo (3:1:3)
• Exercise each muscle group 2 to 3 non-consecutive
d/wk.
• Individuals primarily interested in developing muscular
endurance as well as older (50 to 60 years or more
frail) 10 to 15 reps may be more appropriate
• Adhere as closely as possible to the specific
techniques for performing a given exercise
• Perform every exercise through full ROM
(ACSM GETP, 2006)

• Perform both concentric and eccentric exercises in a
controlled manner
• Maintain a normal breathing pattern: breath-holding
(valsalva maneuver) can induce excessive increase in
BP
• If possible, exercise with a training partner –
feedback, assistance & motivation
(ACSM GETP, 2006)

Age Related
Differences & their
Implications for RT

RT & Children
Potential Benefits
• Increase muscular strength, endurance & power
• Prevention of injury during sport & recreational activities
• Enhanced bone status
• Improved performance capacity in sport & recreational
activities
• Development of proper behaviors for an active lifestyle
• Improved health & fitness profile
• Alternative activities and avoiding negative behaviors
• Social & personal benefits (self esteem, improving body
image & self confidence)

Participation in Resistance
Training Activities by Children
(NSCA 2001)
• Children under 7 years old.
– Not permitted to engage in any resistance
training activities with FW or any exercise
devices/machines in facilities design for use
of adults and adolescents.
– Should be deny access to such training area

Participation in Resistance
Training Activities by Children
(NSCA 2001)
• Children between 7 – 14 years old.
– Children who have reached a level of
maturity, are allow to engage a specific RT
activities with FW or any exercise
devices/machines in facilities design for use
of adults and adolescents.
– Must be individually assessed
– Greater degree of instruction & supervision

Participation in Resistance Training
Activities by Children (NSCA 2001)
• Children over 14 years old.
– Are allow to engage a specific RT activities with FW
or any exercise devices/machines in facilities design
for use of adults and adolescents.
– Greater degree of instruction & supervision

RT & Children
RT Safety Guidelines for children
• Perform exercise in full range of motion
• Perform multi joint exercise as apposed to single
joint
• Avoid repetitive used of maximal amount of
weight
• Exercise must not be perform to near or severe
muscle fatigue
• Limit strength training 2 times a week

RT & Older Adults
Power VS Strength

RT & Older Adults
Exercise strategies (high velocity training)
should designed to increase muscle power
(ACSM, 2000)
• Leg power is more important than strength for
performing daily activities.
• However, participant need to develop general
strength prior to power training.

RT & Older Adults
Potential Benefits
• Improve muscular strength
• Improve power
• Prevent falls
• Improve mobility
• Decrease depression

RT & Older Adults
RT Safety Guidelines for Older Adults
• Increase warm up time
• Increase rest periods (2-3 min)
• Progress slowly
• Perform multi joint exercises
• Use weight machines as to FW
• Perform the exercises in a “pain free” ROM
• No ballistic movement
• Proper breathing technique

Common Misconceptions on RT
• More muscle bound & less flexible
• Women will become masculine
• Uncoordination & slow movement
• “No pain, No gain”
• RT not effective in building CV fitness
• You need more time to perform RT

Sps451 t6 resistance training

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